Comparing Nutrients in 100 grams Sunflower Seed Butter VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Sunflower Seed Butter	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	21.3% 617kcal	6.93% 201kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	34.7% 45g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	NA	38g per day for Men 19-50 years
Protein	31% 17.3g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.3% 237μg	14.8% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	31% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	153% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	6.4% 64mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	51.5% 4.12mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	89.8% 2.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 666mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Roasted Japanese Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Butter versus 100 g of Roasted Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Butter vs Roasted Japanese Chestnuts:

• 100 grams of Sunflower Seed Butter have 9.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 8.5 times more Vitamin B1 and 10.4 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs Roasted Japanese Chestnuts:

• 100 grams of Sunflower Seed Butter have 1.8 times more Calcium, 2.2 times more Copper, 2 times more Iron, 4.9 times more Magnesium, 7.2 times more Phosphorus, 1.3 times more Potassium and 3.4 times more Zinc than Roasted Japanese Chestnuts.
• Both Sunflower Seed Butter and Roasted Japanese Chestnuts contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 3.1 times more Energy, 69 times more Fat, 39.6 times more Saturated Fat, 2.5 times more Omega 3, 52.3 times more Omega 6 and 5.8 times more Protein than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 1.9 times more Carbohydrate than Sunflower Seed Butter no Salt.
• 100 grams of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6